WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@barbell, pal 1min

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SNATCH
1@climb to the maximum of the day, pal 2min

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TALL CLEAN + SPLIT JERK
2x2[1+2]@barbell, pal 1min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL
*pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min

HS
Warm up: classic gym, zoo walk
2x10 pull up, 2x10 push up,
core
3x 1 perc HS
90° hs
75° hs
box hs
partner hs coxa, knee, foot,
workout: 1 rope climb, 10 push up, 5 pull up, 10 v sit,
time cap 15' amrap.

Every 90 seconds for 36 minutes at consistent pace (4 sets):
Station 1 – bike for calories
Station 2 – 60 s of double unders
Station 3 – 20 KB swings
Station 4 – row for calories
Station 5 – 10-15 box jumps (24″/20″)
Station 6 – rest

• Run 400m
• Row 500m

• Bike 1000m

• Mobility ..

Warm up
3 rounds
8 cal bike
Duck walk
10 Cossack squats

Box squats
5-5-5-3-3-2
1:30 rest between sets

WOD
AMRAP 3:00
10 burpee box jumps
Remaining time max KBS

Rest 1:00

AMRAP 3:00
10 burpee box jumps
Remaining time max DB snatch

Rest 1:00

Repeat

Lämmittely ja mobility

Otm 10:
4-6 leukaa

10 min Amrap:
10 istumaannousu
10 tupla / 20 sinkku
10 Kk mave

Loppuvenyttelyt

3 rounds
10/8 cal bike or row
10 passthroughs
0:15 couch stretch right side
0:15 couch stretch left side

With a partner
Buy in: 400m run together

4 rounds
30 Wallballs 20/14
30 box jump overs
30 Pull-ups

Rest 2:00

4 rounds
30 cal bike or row
30 clean and jerks 135/95

Buy out: 400m run together

40:00 time cap

A: No contact squat snatch + squat snatch 5x1 @80%

B: Power clean + push press up to heavy

C: Power clean + frontsquat + push jerk 3x1 @the max weight of "B" complex

6x (3 of each)
2min ON/90sec OFF

Alt. A and B

A) 2 Rounds of
4 Handstand Pushups
8 DB Snatches 22,5/15kg
+
Max Cal in the remaining time of the 2 minutes

B) AMRAP 2
6 Power Snatches 42,5/30kg
6 Bar Facing Burpees